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WOD - Monday, 6/6/2016

Madness Monday

WU. Shoulder mobiliy and prep


10 Pull ups (scaled option: negatives or jumping only, no bands)

10 Ring dips

10 Prisoner squats

A. Strength: Front Squat (15 minutes)

2 x 5 @78%

3 x 3 @83%

B. Conditioning

For time:



Over bar burpees

Rep scheme will look like this:

28 Thrusters (95/65)

28 Burpees over bar

17 Thrusters

17 Burpees over bar

Time cap: 12 minutes

When you've checked the WOD and accepted your fate. 

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